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What is a superfood? -

A superfood is a food that is natural, nutrient-dense, and generally low in calories. They promote health by increasing immune function and helping to prevent diseases.

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Antioxidants -

Superfoods are packed with antioxidants, the natural compounds that protect your cells from damage.

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Minerals -

Superfoods are also minerally rich. These essential nutrients (iron, potassium, calcium, etc.) help your body perform at its highest level.

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Vitamins -

Superfoods also contain vitamins. It's best to get your vitamins, like vitamin C, from natural foods rather than supplements.

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Fiber -

Some superfoods are also high in fiber, which helps decrease cholesterol and prevent heart disease.

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Healthy fats -

Monounsaturated and polyunsaturated fats, or “good fats,” are found in some superfoods. These help lower your cholesterol and prevent heart disease.

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Examples of superfoods -

Avocados are rich in potassium and monounsaturated fats, which can reduce your risk of heart disease and strokes.

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Beets -

Beets contain betalains, a natural plant pigment boasting antioxidants and anti-inflammatory properties. 

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Chia seeds -

Chia seeds are an excellent source of fiber, protein, and antioxidants. You'll also find plenty of vitamins and minerals like phosphorus, magnesium, iron, and zinc in these tiny little seeds.

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Makhana -

Makhana is high in antioxidants such as vitamin A, magnesium, and selenium. It can help to lower blood sugar, control weight, and fight against aging.

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How are makhanas eaten? -

Makhana, or fox nuts, are typically roasted or toasted until they become crunchy. You can season them with your choice of spices.

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How are makhanas eaten? -

While often eaten as a snack, makhanas are also used in various dishes, including the milk pudding kheer.

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Where is makhana grown? -

Around 90% of the world's makhana is grown in the north-eastern Indian state of Bihar.

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Euryale ferox -

The Euryale ferox or prickly water lily plant grows in stagnant bodies of water. The large, circular leaves sit on top of the water, and the seeds form in pods under the water.

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How is makhana harvested? -

Laborers dive deep into the water and sweep the bottom of the pond to collect the fallen makhana seeds. It is an exhausting process, and many laborers experience skin issues from the pond mud.

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A change in cultivation process -

A change in the cultivation process means plants are now grown in fields in much shallower water, making the harvesting process easier for workers.

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A greater harvest -

Harvesting seeds in just a foot (0.3 meters) of water means farmers can make twice as much money in one day.

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Uncertain weather conditions -

New cultivation methods and experimenting with a more resilient and productive variety of seeds have helped some farmers cope with the uncertain weather conditions and floods that have hit Bihar in recent years.

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Making the switch to makhana cultivation -

Some farmers of wheat, lentils, and mustard are switching to makhana cultivation as they have been losing a lot of money due to floods destroying their crops.

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Land used for makhana farming -

In 2022, the area used for makhana farming was 35,224 hectares (87,000 acres), an almost threefold increase over 10 years.

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Job opportunities -

The change in crop and cultivation has meant an increase in job opportunities. Farmer Dhirendra Kumar now employs 200 local women who sow the seeds. The National Research Centre for Makhana is also developing a machine to harvest the seeds.

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What happens once makhana has been harvested? -

Once makhana seeds have been harvested, they are washed, roasted, and then hit with a mallet-like tool to make them pop.

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Changes to the post-harvest process -

A machine has been developed to roast and pop the seeds, which has helped the farmers to increase quality and production.

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Which countries import makhana? -

India exports the majority of its makhana to the United States, Canada, and Australia, making it the world's largest makhana exporter.

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Makhana and China -

Makhana is cultivated in the Hainan and Taiwan islands and is widely used in Traditional Chinese Medicine.

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Makhana and Traditional Chinese Medicine -

According to Traditional Chinese Medicine, makhana seeds have naturally occurring stabilizing and binding properties. 

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What health conditions can makhana help? -

Traditional Chinese Medicine doctors may prescribe makhana seeds to help treat urinary infections and diarrhea.

Sources: (BBC) (Makhana.org)

See also: Traditional Chinese medicine methods to boost your health

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